Comparing Nutrients in 7 ounces Prickly Pears VS Dried Plums

Macros Ratio

	Protein	Fat	Carbs
Prickly Pears	6%	10%	84%
Dried Plums	3%	1%	96%

Macro Nutrients

	Prickly Pears	Dried Plums	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	1.04% 1g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	98% 127g	130g per day for Men 19-50 years
Sugars	NA	104% 75.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	34% 24.6g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 50.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	19% 7.14g	37% 14g	38g per day for Men 19-50 years
Protein	2.6% 1.45g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Prickly Pears	Dried Plums	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	8.6% 77.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.3% 0.028mg	8.43% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	23.3% 3.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.7% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	31.3% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	2% 7.94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	31% 27.8mg	1.32% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prickly Pears	Dried Plums	Recommended Dietary Allowance
Calcium	11% 111mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	62% 0.56mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	7.44% 0.6mg	23% 1.85mg	8mg per day for Men 19-50 years
Magnesium	40% 169mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	NA	25.8% 0.59mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.8% 47.6mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	42.7% 1453mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	4.7% 174g	1.66% 61.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Prickly Pears VS Dried Plums per 7 oz

Compare the macro and micronutrient content in 7 oz of Prickly Pears versus 7 oz of Dried Plums to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Prickly Pears vs Dried Plums:

• 7 ounces of Prickly Pears have 23.3 times more Vitamin C than Dried Plums.
• While 7 oz of Raw Dried Plums contain 19.5 times more Vitamin A, 3.6 times more Vitamin B1, 3.1 times more Vitamin B2, 4.1 times more Vitamin B3 and 3.4 times more Vitamin B6 than Raw Prickly Pears.
• 7 ounces of Prickly Pears have insufficient amounts of Vitamin A and Vitamin B1
• 7 ounces of Dried Plums have insufficient amounts of Vitamin C
• Both Raw Prickly Pears as well as Raw Dried Plums have insufficient amounts of Vitamin B9 and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Prickly Pears vs Dried Plums:

• 7 ounces of Prickly Pears have 1.3 times more Calcium, 2.1 times more Magnesium and 2.8 times more Water than Dried Plums.
• While 7 oz of Raw Dried Plums contain 3.5 times more Copper, 3.1 times more Iron, 2.9 times more Phosphorus, 3.3 times more Potassium and 3.7 times more Zinc than Raw Prickly Pears.
• 7 ounces of Prickly Pears lack sufficient amounts of Zinc
• Both Raw Prickly Pears as well as Raw Dried Plums lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Dried Plums contain 5.9 times more Energy, 6.7 times more Carbohydrate, 2 times more Fiber and 3 times more Protein than Raw Prickly Pears.
• 7 ounces of Prickly Pears provide inadequate amounts of Energy and Protein
• Both Raw Prickly Pears as well as Raw Dried Plums provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Prickly Pears VS Dried Plums

What are the health benefits of Prickly Pears compared to Dried Plums?

Prickly pears are a good source of vitamin C, fiber, and antioxidants which can help boost the immune system, aid digestion, and protect against chronic diseases. Dried plums, on the other hand, are high in fiber, potassium, and vitamin K which can support bone health, regulate blood pressure, and improve digestion. Both fruits offer unique health benefits and can be a nutritious addition to a vegan diet.

Can I lose weight easier by eating more Prickly Pears or Dried Plums?

Both prickly pears and dried plums can be part of a healthy weight loss diet due to their high fiber content, which can help you feel full and satisfied. However, it's important to focus on overall calorie intake and a balanced diet to achieve weight loss. Incorporating a variety of fruits, vegetables, whole grains, and lean proteins, along with regular physical activity, is key for successful and sustainable weight loss.

Should I eat more Prickly Pears or more Dried Plums to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a balanced diet that includes a variety of plant-based protein sources. Prickly pears are a good source of vitamin C, fiber, and antioxidants, but they are not high in protein. Dried plums, on the other hand, are a good source of fiber, potassium, and vitamin K, but also do not provide significant amounts of protein. To support muscle growth, incorporate protein-rich plant foods such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains into your diet.

What is the environmental impact of producing Prickly Pears compared to Dried Plums?

Prickly pears have a lower environmental impact compared to dried plums. Prickly pears require less water, land, and resources to grow, making them a more sustainable option. Additionally, prickly pears are typically grown in arid regions where other crops may struggle, further reducing their environmental footprint.